Mikko Salo and Dan Bailey talk about what ideas went into designing the Rogue Fitness HQ Gym in Columbus, Ohio. The basic difference to most CrossFit gyms is having the racks in the middle of the gym. Most CF gyms (from what i have seen) put them on the sides. This makes enough room for running, sled pulls etc […]
Mikko Salo & Dan Bailey Training Day
Edit: Also check out Graham Holmberg’s and Rich Froning’s Training Day The CrossFit Journal has 2 videos available for free download today. “Training With Champions” shows a training session of Mikko Salo and Dan Bailey. Mikko still isn’t following the CF mainsite WOD. So a typical training session for Mikko looks the following. warm-up, row 1k in 1:55 […]
How to build a Garage Gym for CrossFit
Here is how to transform your little 250 sq. ft. garage into a home gym (not only for CrossFit). They use the Rogue W-4 Gym which looks pretty sweet, but of course there are other options. Comes fully equipped with squat rack, pull up bar, rings, 3/4 inch rubber floor etc. And Mikko Salo tests the whole spiel.
Mikko Salo at the SEALFIT Kokoro Camp
So last year the CrossFit people had some of their prominent athletes go through the SEALFIT Kokoro Camp. People were having a hard time. Sleep deprivation, hunger, physical exhaustion, cramps… you name it. “The idea is to just get them completely out of their comfort zone,” says SEALFIT founder Mark Divine. Little did he know…Guess […]
CrossFit UFC Expo Men’s Workouts
There were some more fun workouts in the CrossFit UFC Expo. Static pull up holds, fat bar deadlifts, bar muscle ups etc.. Men’s Workout 1 – “Jackie” X2 “For time: Each athlete does Jackie (1 weight for both men and women) Athlete 1 Row 1000, 50 Thrusters (45lbs), 30 Pull-ups. Once Athlete 1 comes off […]
CrossFit UFC Expo Chipper Team Workout
Here is a workout from the UFC Fan Expo. The Men’s “Alternating Chipper”It’s a team workout, were only one athlete could work at a time and partners alternated after each piece of the chipper. Workout 3 rounds of 50 double-unders and 5 ground-to-overheads (at 135lbs for men and 95lbs for women) 3 rounds of 50 double-unders and 5 box […]
Mikko Salo on doing 1000 Burpees for time
Mikko Salo talks about what doing 1000 Burpees for time feels like. Took Mikko 82 minutes to complete. Besides the physical demand that is a tough mental challenge. Respect. His strategy first 15 minutes – 13 reps every minute then sets of 12 every minute, sets of 11 every minutes… then survive
Top CrossFit Fran Times Compilation
You probably heard CrossFitters talk ab out their “Fran” time. Fran is 21-15-9 reps rounds of 95 (65lbs for women) pound Thrusters (front squat + push press) Pull-ups Jason Kaplan does “Fran” in 1:53 Josh Bridges does “Fran” in 2:02 Chris Spealler Does “Fran” in 2:05 Mikko Salo does “Fran” in 2:16 Brett Marshall does “Fran” […]
Death By [insert exercise here] Workout
Here’s a little treat for you. Pick an exercise and perform 1 rep in minute 12 reps in minute 2…x reps in minute x until you can’t finish the prescribed reps in the minute. Below is Mikko Salo doing a 60kg “Death by Clean & Jerk” (ok, it’s power clean and push press) after a […]